From Golden Milk to Green Tea: What Can I Drink to Calm Inflammation?

October 12, 2025 •

4 min read

Chronic inflammation has been linked to various health issues, from heart disease to autoimmune disorders, making diet a critical factor in its management. Fortunately, incorporating the right beverages into your daily routine can be an effective and delicious way to address the question, what can I drink to calm inflammation?

Quick Summary

This guide explores a range of soothing, nutrient-dense beverages that can help manage inflammation, including potent herbal teas, revitalizing juices, and rich smoothies. Key ingredients like turmeric, ginger, and berries are highlighted for their powerful anti-inflammatory and antioxidant properties.

Key Points

Golden Milk (Turmeric Milk): A traditional Ayurvedic drink made with turmeric and spices, potent for reducing inflammation and joint pain.
Green Tea and Matcha: Rich in EGCG, a powerful antioxidant that combats oxidative stress and protects against inflammation and cell damage.
Nutrient-Dense Smoothies: Blending leafy greens and antioxidant-rich berries provides fiber and essential nutrients to fight inflammation.
Tart Cherry Juice: High in anthocyanins, which have been shown to reduce muscle soreness and symptoms of inflammatory arthritis.
Hydration with a Purpose: Drinking plain water is essential for flushing toxins, while incorporating ginger, lemon, and other infused waters adds anti-inflammatory benefits.
Bone Broth's Gut Support: Provides collagen and amino acids that support gut health and can contribute to reduced systemic inflammation.

The Science Behind Anti-Inflammatory Beverages

Inflammation is a natural bodily response to injury or infection. However, when it becomes a chronic, long-term condition, it can contribute to a host of health problems. The right beverages can provide the body with powerful antioxidants and compounds that help modulate this inflammatory response. Antioxidants combat oxidative stress, which can trigger inflammation, while specific compounds like curcumin from turmeric and EGCG from green tea have been extensively studied for their potent anti-inflammatory effects. By choosing drinks rich in these beneficial substances, you can support your body's natural healing processes and work toward reducing chronic inflammation.

Soothing Teas and Tonics for Relief

Golden Milk (Turmeric Milk)

Golden milk, or turmeric milk, is a warming beverage rooted in Ayurvedic tradition that is celebrated for its anti-inflammatory properties. Its primary active ingredient is curcumin, found in turmeric. To increase the absorption of curcumin, which is otherwise poorly absorbed by the body, a pinch of black pepper is added to the recipe.

Ingredients:
- 1/2 cup unsweetened milk (dairy or plant-based)
- 1 tsp turmeric
- 1/2 tsp ginger powder or 1 small piece of fresh, grated ginger
- 1/2 tsp cinnamon powder
- Pinch of black pepper
- Optional: 1 tsp honey or maple syrup for sweetness
Preparation: Combine all ingredients in a small saucepan and bring to a gentle boil. Reduce heat and simmer for about 10 minutes. Strain into a mug and enjoy.

Green and Herbal Teas

Many teas offer significant anti-inflammatory benefits due to their rich polyphenol and antioxidant content. Green tea, in particular, is high in epigallocatechin gallate (EGCG), a powerful antioxidant that helps combat inflammation.

Green Tea: Contains EGCG, which is up to 100 times stronger than vitamins C and E in antioxidant activity.
Matcha: A powdered form of green tea, matcha is even more potent in anti-inflammatory compounds because you consume the entire tea leaf.
Ginger Tea: Rich in gingerol, this tea aids digestion and helps reduce pain and inflammation.
Chamomile Tea: Known for its calming effects, chamomile also contains anti-inflammatory compounds like apigenin and luteolin.

Tart Cherry Juice

Derived from tart cherries, this juice is packed with anthocyanins, which are potent antioxidants responsible for the fruit's deep red color. Studies suggest that tart cherry juice may help protect against gout flares and reduce symptoms associated with osteoarthritis and muscle soreness.

Nutrient-Packed Anti-Inflammatory Smoothies

For a quick and customizable dose of anti-inflammatory power, smoothies are an excellent choice. By blending whole fruits and vegetables, you get the added benefit of fiber.

Greens and Berry Smoothie

This smoothie combines powerful antioxidants with a boost of fiber.

Ingredients:
- 1 cup mixed frozen berries (blueberries, raspberries)
- 1 cup leafy greens (spinach or kale)
- 1/2 peeled beet
- 1/2 cup unsweetened plant milk or green tea
- 1 tsp grated fresh ginger
Preparation: Blend all ingredients until smooth and enjoy.

Omega-3 Rich Smoothie

Boost your smoothie with omega-3 fatty acids, which help suppress the proteins that promote chronic inflammation.

Ingredients:
- 1/2 avocado
- 1 tbsp chia seeds or ground flaxseed
- Handful of spinach
- 1 cup coconut water or unsweetened almond milk
- Small apple or pineapple for sweetness
Preparation: Combine and blend until creamy.

Broths and Infusions for Gut Health

Supporting gut health is crucial for managing systemic inflammation. Certain beverages can be particularly beneficial for the digestive system.

Bone Broth

Bone broth is a source of amino acids like proline, glycine, and arginine, and collagen that supports joint health. The cartilage content provides glucosamine and chondroitin sulfate, which are beneficial for joint tissue. A warm cup of bone broth can be soothing for the gut and helps reduce inflammation.

Apple Cider Vinegar Tonic

A simple tonic of apple cider vinegar (ACV) and water can help with inflammation. Some recipes suggest adding honey and ginger to improve the flavor. Use a raw, unfiltered ACV with the 'mother' for optimal benefits.

Comparison of Anti-Inflammatory Drinks


Drink	Key Ingredients	Primary Anti-inflammatory Benefits	Best Time to Drink
Golden Milk	Turmeric (Curcumin), Ginger	Reduces joint pain, boosts mood, antioxidants	Warm before bed or morning
Green Tea/Matcha	EGCG (Polyphenols), Catechins	Combats oxidative stress, protects cartilage	Morning or afternoon
Greens & Berries Smoothie	Berries (Anthocyanins), Leafy Greens (Antioxidants)	Antioxidant boost, fiber for gut health	As a meal or snack
Bone Broth	Collagen, Amino Acids	Supports joint health, soothes gut	Anytime, especially with meals
Tart Cherry Juice	Anthocyanins	Reduces muscle soreness, helps with gout	Post-workout or in the evening
Ginger Tea	Gingerol	Aids digestion, alleviates pain	Anytime, especially after meals

How to Incorporate These Drinks into Your Daily Routine

The key to leveraging the benefits of anti-inflammatory beverages is consistency. A single drink won't reverse chronic inflammation, but incorporating these habits regularly can have a cumulative positive effect on your overall health.

Start Your Day: Swap your regular morning drink for a glass of warm lemon and ginger water or a refreshing greens and berry smoothie to kickstart your day with anti-inflammatory nutrients.
Afternoon Boost: Enjoy a cup of green tea or matcha in the afternoon for an antioxidant boost that supports cognitive function without the heavy caffeine load of coffee.
Post-Workout: A glass of tart cherry juice can help soothe muscle soreness and aid recovery.
Before Bed: A warm mug of golden milk or chamomile tea can be a soothing, comforting ritual that helps prepare your body for rest while fighting inflammation overnight.
With Meals: Use bone broth as a base for soups or simply sip a warm cup alongside your meal to support digestion and joint health.

Conclusion

Choosing the right beverages is a simple yet powerful way to combat inflammation and improve your overall health. From the curcumin in golden milk and the EGCG in green tea to the anthocyanins in tart cherry juice, a variety of delicious and accessible drinks can help soothe internal inflammation. By thoughtfully incorporating these choices into your daily diet, you take a proactive step toward managing chronic inflammation and supporting long-term wellness.

Authoritative Link

For more information on dietary choices for managing inflammatory conditions like arthritis, the Arthritis Foundation offers comprehensive resources on healthy eating: Best Drinks for Arthritis

Frequently Asked Questions

There is no single best drink, as different beverages offer various anti-inflammatory benefits through different compounds. Consistent consumption of a variety of drinks like golden milk, green tea, and berry smoothies is the most effective approach.

Anti-inflammatory drinks work by supplying the body with antioxidants (like EGCG and curcumin) and other beneficial compounds (like gingerol and collagen) that combat oxidative stress, reduce inflammatory molecules, and support healthy bodily functions, such as digestion and joint health.

To significantly increase the absorption of curcumin, turmeric's active anti-inflammatory compound, you should consume it with black pepper, which contains piperine. This combination is essential for maximizing its benefits.

Coffee contains antioxidant polyphenols that can help fight free radicals. Research is mixed on its overall effect on inflammation, but moderate consumption (1-2 cups per day) is generally considered acceptable. Avoid sugary coffee drinks, as high sugar intake promotes inflammation.

Studies on milk's effect on inflammation are conflicting. While some suggest it may be inflammatory, others show no impact or even a protective effect. If you have concerns, opting for low-fat dairy or plant-based alternatives enriched with calcium and vitamin D is an option.

Smoothies are often preferred over juices because they use the whole fruit and vegetable, including the fiber. This fiber supports gut health and helps regulate blood sugar, which is important for controlling inflammation.

Some studies have shown that a baking soda and water tonic may help reduce inflammation in the short term. However, it is not recommended for long-term use due to potential side effects and health concerns, such as metabolic alkalosis.